CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Assault Bike x 90 seconds

Dive-Bomber Push-Up x 10 reps

Air Squat x 10 reps

Two sets of:

Tall Clean x 5.reps

Front Squat x 5 reps

Hang Squat Clean x 5 reps

Weightlifting

Clean (10×1)

Every 2 minutes, for 20 minutes (10 sets):

Clean x 1 rep @ 85-95% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Dumbbell Death March x 14-16 steps @ 3011

Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111

(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111

Metcon

The Devil’s Advocate (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

10 Dumbbell Devil’s Presses (50/35 lbs)

FITNESS:

Three rounds for time of:

20/15 Calories of Assault Bike

25 Kettlebell Swings